Rope Cable Curl
Rope cable curls for more supination and a stronger peak contraction. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Rope Cable Curl
- Set the rope on the low pulley, take both ends with a neutral grip (palms facing each other) and step back until the cable is tight, arms straight.
- Curl the rope up towards your shoulders by bending the elbows only, keeping the upper arms at your sides.
- At the top, pull the rope ends slightly apart and squeeze the biceps for a second.
- Lower slowly to straight arms; the cable keeps tension the whole way, so don't rush the bottom.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Biceps size — the classic measure
- Stronger pulling for back work
- Elbow tendons and forearm get worked
How Flawless ranks Rope Cable Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Rope Cable Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Rope Cable Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Rope Cable Curl?
Set the rope on the low pulley, take both ends with a neutral grip (palms facing each other) and step back until the cable is tight, arms straight. Curl the rope up towards your shoulders by bending the elbows only, keeping the upper arms at your sides. At the top, pull the rope ends slightly apart and squeeze the biceps for a second. Lower slowly to straight arms; the cable keeps tension the whole way, so don't rush the bottom.
How does Flawless rank Rope Cable Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.